Author Topic: Age vs VO2max  (Read 960577 times)

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vag

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Re: Age vs VO2max
« Reply #4410 on: November 17, 2022, 06:38:44 am »
0
16 November:

VERTICAL BENCH PRESS MACHINE:
3x10 @ 60 kg ( +5 kg )

INCLINE BENCH DB PRESS :
3x12 @ 17,5 kg DBs

DIPS:
3xAMRAP : 7, 7, 8

PECK DECK:
3x12 @ 35 kg

DB BENCH PRESS 5' BURN:
15 + 10 + 10 + 8 + 7 + 10 = 60 reps @ 17,5 kg DBs ( +2.5 kg per hand ) , ( -15 reps )

EZ BAR SKULL CRUSHERS:
3x12 @ 22.5 kg  ( +2.5 kg )

SEATED DB TRICEP EXTENSION :
3x12 @ 15 kg

CABLE TRICEP PUSHDOWN 5' BURN:
10 + 10 + 10 + 10 + 10 + 10 = 60 reps @ 17 kg ( +6 kg ) , ( -20 reps )

WOOD CHOPPERS:
3x15 each side @ 17kg ( +6 kg )

Felt kinda week. Did progress, but the feeling was grinding the whole time.
« Last Edit: November 18, 2022, 04:42:57 am by vag »
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs VO2max
« Reply #4411 on: November 18, 2022, 04:31:00 am »
0
17 November

SEATED DB OHP :
3x10 @ 17.5 kg DBs ( +2,5 kg per hand )

ARNOLD PRESS:
3x12 @ 12.5 kg DBs ( +2,5 kg per hand )

DB LATERAL RAISE:
3x12 @ 7.5 kg DBs

BB OHP 5' BURN
10 + 10 + 10 + 8 +7 + 5 + 5 + 5 = 60 reps @ 30 kg  ( +5 kg ) , ( -15 reps )

UPRIGHT ROW:
3x12 @ 27.5 kg ( +2,5 kg per hand )

DB SHRUG 5' BURN
13 + 12 + 10 + 10 + 10 + 10 = 65 res @ 20 kg DBs ( +2,5 kg per hand )( -20 reps )

SEATED WRIST BB CURL :
3x12 @12 kg ( +3 kg )

BB STATIC HOLD 5' BURN:
60'' + 60''  + 60''  + 60'' = 4:00 @ 35 kg  ( +5 kg' ) , ( -30'' )
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs VO2max
« Reply #4412 on: November 21, 2022, 04:47:32 am »
0
18 November

SQUAT:
3x10 @ 50 kg

DB LUNGE:
3x12 each leg @ 10kg DBs

SL BOX SQUATS:
3x12 each leg @ BW + 6kg KB ( +6 kg )

LEG EXTENSION 5' BURN:
15 + 15 + 10 + 10 + 10 + 10  + 10 = 80 reps @ 23 kg ( +6 kg ) , ( -15 reps )

STIFF LEG DEADLIFT:
3x10 @ 45 kg ( +5 kg )

SL LEG CURL 5' BURN:
10 + 10 + 10 + 10 + 10 + 10 = 60 reps each leg @ 11kg ( +6 kg ) , ( -10 reps per leg )

SL STANDING CALF RAISE:
4x15 each leg @ BW

And yet another no-run weekend. Very tired and busy on Saturday, heavy rain all Sunday. FML.
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs VO2max
« Reply #4413 on: November 22, 2022, 05:47:29 am »
0
21 November

DEADLIFT:
Build up to 2x5 @ 90 kg

BENT DB ROW:
3x12 each hand @ 20 kg

WIDE GRIP LAT PULL DOWN:
3x12 @ 53 kg

BB ROW:
3x12 @ 37.5 kg ( +2.5 kg )

SEATED CABLE ROW 5' BURN :
15 + 13 + 12 + 10 + 10 +10 = 70 reps @ 53kg ( +5 reps )

EZ BAR PREACHER CURL:
3x12 @ 22.5 kg ( +2.5 kg )

DB CONCENTRATION CURL:
3x12 each hand @ 10kg

SEATED DB CURL 5' BURN:
15 + 10 + 10 + 10 + 10 + 10 = 65 each hand @ 10kg ( +3 reps )
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs VO2max
« Reply #4414 on: November 24, 2022, 06:17:30 am »
+1
22 November:

VERTICAL BENCH PRESS MACHINE:
3x10 @ 60 kg

INCLINE BENCH DB PRESS :
3x12 @ 17,5 kg DBs

DIPS:
3xAMRAP : 7, 8, 8  ( +1 rep )

PECK DECK:
3x12 @ 40 kg  ( +5 kg )

DB BENCH PRESS 5' BURN:
15 + 13 + 12 + 10 + 8 + 7 + 10 = 65 reps @ 17,5 kg DBs ( +5 reps )

EZ BAR SKULL CRUSHERS:
3x12 @ 22.5 kg

SEATED DB TRICEP EXTENSION :
3x12 @ 15 kg

CABLE TRICEP PUSHDOWN 5' BURN:
10 + 10 + 10 + 10 + 8 + 7 + 5 + 5 + 5 = 70 reps @ 17 kg ( +10 reps )



23 November

TREADMILL : 8K @ 45:00 ( 5:37 pace )

This is the longest and fastest-long-run ever on treadmill, very nice.
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs VO2max
« Reply #4415 on: November 25, 2022, 11:57:05 am »
0
24 November

SEATED DB OHP :
3x10 @ 17.5 kg DBs

ARNOLD PRESS:
3x12 @ 12.5 kg DB

DB LATERAL RAISE:
3x12 @ 7.5 kg DBs

BB OHP 5' BURN
12 + 10 + 8 + 8 +7 + 5 + 5 + 5 + 5 = 65 reps @ 30 kg  ( +5 reps )

UPRIGHT ROW:
3x12 @ 30 kg ( +2,5 kg per hand )

DB SHRUG 5' BURN
15 + 15 + 15  + 10 + 10 + 10 + 10 = 75 res @ 20 kg DBs ( +10 reps )

SEATED WRIST BB CURL :
3x12 @15 kg ( +3 kg )

BB STATIC HOLD 5' BURN:
90'' + 60''  + 45''  + 45'' = 4:00 @ 35 kg
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs VO2max
« Reply #4416 on: November 28, 2022, 05:41:01 am »
0
25 November

SQUAT:
3x10 @ 50 kg

DB LUNGE:
3x12 each leg @ 12.5kg DBs  ( +2.5 kg each hand )

SL BOX SQUATS:
3x12 each leg @ BW + 6kg KB

LEG EXTENSION 5' BURN:
15 + 15 + 10 + 10 + 10 + 10  + 5 + 5 = 80 reps @ 29 kg ( +6 kg )

STIFF LEG DEADLIFT:
3x10 @ 47.5 kg ( +2.5 kg )

SL LEG CURL 5' BURN:
13 + 12 + 10 + 10 + 10 + 10 = 65 reps each leg @ 11kg ( +5 reps per leg )

SL STANDING CALF RAISE:
4x15 each leg @ BW
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs VO2max
« Reply #4417 on: November 29, 2022, 04:25:50 am »
0
28 November

DEADLIFT:
Build up to 2x5 @ 92.5 kg ( +2.5 kg )

BENT DB ROW:
3x12 each hand @ 20 kg

WIDE GRIP LAT PULL DOWN:
12-12-10 @ 59 kg  ( +6 kg )( -2 reps at last set )

BB ROW:
3x12 @ 40 kg ( +2.5 kg )

SEATED CABLE ROW 5' BURN :
15 + 10 + 10 + 10 + 8 + 7 + 5 = 65 reps @ 59kg ( +6 kg ) , ( -5 reps )

EZ BAR PREACHER CURL:
3x12 @ 22.5 kg

DB CONCENTRATION CURL:
3x12 each hand @ 12,kg ( +2.5 kg )

SEATED DB CURL 5' BURN:
13 + 12 + 10 + 10 + 10 + 10 = 65 each hand @ 10kg
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs VO2max
« Reply #4418 on: November 30, 2022, 05:39:53 am »
0
29 November

Run 8K @ 46:00 ( 5:45 pace )

Kinda meh, should have gone faster, this was rather too easy-going.
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs VO2max
« Reply #4419 on: December 01, 2022, 04:58:21 am »
0
30 November:

VERTICAL BENCH PRESS MACHINE:
3x10 @ 60 kg

INCLINE BENCH DB PRESS :
3x12 @ 17,5 kg DBs

DIPS:
3xAMRAP : 8, 9, 9 ( +3 reps )

PECK DECK:
3x12 @ 40 kg

DB BENCH PRESS 5' BURN:
15 + 10 + 10 + 10 + 8 + 8 + 7 = 68 reps @ 17.5 kg DBs ( +3 reps )

EZ BAR SKULL CRUSHERS:
3x12 @ 25 kg ( +2.5 kg )

SEATED DB TRICEP EXTENSION :
3x12 @ 15 kg

CABLE TRICEP PUSHDOWN 5' BURN:
10 + 10 + 10 + 8 + 7 + 5 + 5 + 5 = 60 reps @ 23 kg  ( +6 kg )( -10 reps )
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs VO2max
« Reply #4420 on: December 02, 2022, 10:59:39 am »
+1
1 December

SEATED DB OHP :
3x10 @ 17.5 kg DBs

ARNOLD PRESS:
3x12 @ 12.5 kg DB

DB LATERAL RAISE:
3x12 @ 10 kg DBs  ( +2,5 kg per hand )

BB OHP 5' BURN
15 + 10 + 10 + 8 + 7 + 5 + 5 + 5 = 65 reps @ 32.5 kg  ( +2.5 kg )

UPRIGHT ROW:
3x12 @ 32.5 kg ( +2,5 kg )

DB SHRUG 5' BURN
15 + 15 + 15  + 10 + 10 + 10 + 10 + 5 = 80 reps @ 20 kg DBs ( +5 reps )

SEATED WRIST BB CURL :
3x12 @15 kg

BB STATIC HOLD 5' BURN:
90'' + 60''  + 60'' + 45'' = 4:15 @ 37.5 kg  ( +2,5 kg )( +15'' )


STATIONARY BIKE : 30 minutes / 15K

Impressive progress, i'm 5 weeks in, progress is supposed to be stagnating.

Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs VO2max
« Reply #4421 on: December 05, 2022, 11:22:09 am »
0
2 December

SQUAT:
3x10 @ 50 kg

DB LUNGE:
3x12 each leg @ 12.5kg DBs

SL BOX SQUATS:
3x12 each leg @ BW + 6kg KB

LEG EXTENSION 5' BURN:
15 + 13 + 12 + 10 + 10 + 10 + 10 = 80 reps @ 35kg ( +6 kg )

STIFF LEG DEADLIFT:
3x10 @ 50 kg ( +2.5 kg )

SL LEG CURL 5' BURN:
15 + 15 + 10 + 10 + 10 + 10 = 70 reps each leg @ 11kg ( +5 reps per leg )

SL STANDING CALF RAISE:
4x15 each leg @ BW
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs VO2max
« Reply #4422 on: December 06, 2022, 06:47:37 am »
+1
5 December

DEADLIFT:
Build up to 2x5 @ 92.5 kg

BENT DB ROW:
3x12 each hand @ 20 kg

WIDE GRIP LAT PULL DOWN:
3x12 @ 59 kg  ( +2 reps at last set )

BB ROW:
3x12 @ 40 kg

SEATED CABLE ROW 5' BURN :
13 + 12 + 10 + 10 + 10 + 8 + 7 = 70 reps @ 59kg ( +5 reps )

EZ BAR PREACHER CURL:
3x12 @ 25 kg ( +2.5 kg )

DB CONCENTRATION CURL:
3x12 each hand @ 12.5kg

SEATED DB CURL 5' BURN:
15 + 15 + 10 + 10 + 8 + 7 = 65 each hand @ 10kg

Small progress, which is huge progress for 6th week.
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs VO2max
« Reply #4423 on: December 07, 2022, 08:27:29 am »
+1
6 December

Was set to run, but it was too humid/wet, so opted out. But had left gym area too already, so had to replace the chest/tris gym workout with a home one:

SS1a : Incline pushups x 15
SS1b : Chair dips x 15
SS1 info : 5 rounds

SS2a : Decline pushups x 15
SS2b : Chair dips x 15
SS2 info : 5 rounds

SS3a : Classic pushups x 15
SS3b : Chair dips x 15
SS3 info : 5 rounds

15*15 = 225 pushups and 225 dips. Not bad
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs VO2max
« Reply #4424 on: December 08, 2022, 06:37:45 am »
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7 December

Run 8K @ 43:10 ( 5:24 pace )

So my saucony endorphin speed 2 shoes have done about 700km. They are still good but the cushioning is somewhat stiffening and the spring feeling is reduced.
I treated myself those bad boys for black Friday:

https://runrepeat.com/nike-zoom-x-vaporfly-next-2


Plan is to use those only on speed runs and races but had to take them out for a test-drive.

First impressions:
-Light as fuck! I can't believe a shoe can be that light.
-Insanely breathable, but that was granted since the upper is a just thin mesh.
-Cushioned! There's a lot of zoomX under your foot. Can't comprehend how it doesn't weigh anything.
-Very good grip. It was awfully humid last night ( 100%RH , wet roads despite clear sky ) but i didn't slip at any point.
-And now the bounce: NO, i did not feel a magic energy return spring pop. I expected something extraordinary, it wasn't there. It was there when i got my sauconys with the nylon plate, it is very weird that i didn't feel the carbon one of those. What i did feel was they were accelerating my strides when picking up the pace. Something like the stationary  bike where you speed up and then the bike itself pushes you to go faster, like my legs had fast pace inertia.
I did end up 20'' per km faster than last time while on wet surface and 100% humidity though. Oh and i was totally fresh at the end, legs didn't get any stress at all, that was unnatural and very welcomed.
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?